5/11/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press
      Work up to a max set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps.

#2  Start a timer.  With a partner, in 15 minutes do as many
      rounds as you can of:
      Run 200 meters
      Air Squat - 30 reps
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      Medicine Ball Wall Ball Shots - 15 reps to a 10' target

      Alternate exercises between partners.  Partner A runs, then 
      Partner B does air squats.  Partner A does pushups, then Partner B
      does rows.  Partner A does wall balls, then Partner B runs. 
      Continue alternating exercises until you reach the time limit.